How to get the best outcome of the program?
1. Follow the program to its entirety!
2. Check in with me after you complete each workout!
3. Focus on implementing my recovery recommendations to maximize your result!
What do I need to participate in this program?
👉🏽Access to standard gym equipment!
👉🏽100% effort, hard work & dedication
Who are these workouts for (skill-level)?
This program is for…
⭐️Individuals with goals to jump higher
⭐️Individuals with goals to improve jump mechanics
⭐️Individuals wanting to increase vertical jump & even max velocity sprint speed
⭐️Individuals with goals of developing strength & overall explosiveness
What are the goals of the program?
⭐️Increase explosive capacity
⭐️Increase vertical jump
How to schedule the program into a week?
✏️ Each week can be broken down as followed
Day 1 - Monday
Day 2 - Tuesday
Off - Wednesday
Day 3 - Thursday
Day 4 - Friday
What is Traphasic Training?
💪🏽Training that emphasizes blocks of training on the eccentric, isometric, & concentric phases of human movement!
⭐️Plyometrics increase your stretch reflex
⭐️Enhance mechanism in our body called the Stretch Shortening Cycle
⭐️Developed by Yuri Verkhoshansky, a russian track coach
⭐️Discovered Shock Method or “Depth Jumps”
⭐️Discovered that the depth jump produced a higher jump in every athlete
⭐️Greater absorption of kinetic energy will result in greater force production
How to perform Plyometrics?
⭐️Focus on quality with each individual rep
⭐️Focus on intensity of each individual rep - 100% each rep
⭐️Focus on proper rest in between each rep to allow energy systems to replenish
💪🏽Phase 1 is a training block that consists of week 1-4. This specific block emphasizes the eccentric phase of human movement.
1️⃣ Week 1 - Perform strength exercises 80% of your 1 rep max
2️⃣ Week 2 - Perform strength exercises 80% of your 1 rep max
3️⃣ Week 3 - Perform strength exercises 85% of your 1 rep max
4️⃣ Week 4 | Deload - Perform strength exercises 50% of your 1 rep max